O que é alimentação saudável e como você pode começar?

What does clean eating mean?

Clean eating encourages the consumption of fresh, unprocessed foods that are naturally rich in nutrients, and free from unnecessary additives.

Dr Asimah Hanif, NHS and Private GP, London, UK explains that the core philosophy of clean eating is simple - choosing high-quality foods that are closer to their natural state is healthier and better for your overall wellbeing.

Dr Asimah Hanif, NHS and Private GP, London, UK

"Clean eating focusses on nourishing your body with nutrient-dense foods while avoiding artificial, heavily processed, or chemically altered ingredients," she says. "It emphasises fruits, vegetables, whole grains, complex carbohydrates, lean proteins, nuts, seeds, and healthy fats."

Hanif adds that this approach also involves avoiding added sugars, preservatives, artificial colourings, flavour enhancers, and sweeteners.

"If you want to try clean eating, look for foods with short, recognisable ingredient lists," she suggests.

Clean eating isn’t a regulated or universally accepted term, so its definition can differ depending on your personal or cultural perspectives.

According to Hanif, there are several approaches often associated with clean eating.

Some of the most common are:

• Mainstream balanced approach: flexible and evidence-based, includes all food groups while focusing on food quality, such as choosing brown bread over white - aligns with the Eatwell Guide and Mediterranean-style diets.

• Natural or organic-focused approach: prioritises organic, non-genetically modified (GMO), and locally sourced foods - often excludes conventionally grown produce and animal products due to concerns over pesticides, hormones, and antibióticos.

• Elimination-based clean eating: removes specific food groups - such as gluten, dairy, grains, or animal products, based on perceived health benefits. While not always supported by scientific evidence, it often overlaps with diets such as Paleo, Whole30, or raw food movements.

• Orthorexic or extremist forms: excessively rigid and restrictive form of clean eating that labels entire food groups as “dirty” or “toxic.”

"Some versions may also exclude dairy, gluten, caffeine, or alcohol," she adds. "Though this is not universally supported by evidence unless medically indicated."

By improving your nutrient intake, clean eating can increase your consumption of fibre, essential vitamins, minerals, and powerful antioxidants - all of which support better overall health.

Hanif explains that many benefits attributed to clean eating overlap with general healthy eating guidelines - such as the Mediterranean diet.

"Clean eating per se isn’t uniquely beneficial," she says. "It depends on how it’s practiced."

She adds that eating more fibre and reducing additives can boost your digestive health. Additionally, minimising your exposure to artificial or industrial substances benefits both your physical and mental wellbeing.

"Your energy and mood will also be better stabilised from avoiding blood sugar spikes from ultra-processed foods," she says. "Consuming less calorie-dense, low-nutrient foods may have a positive effect on weight management."

Though clean eating has some obvious health advantages, it may not be the ideal dietary approach for everyone.

Hanif explains that clean eating can become problematic when taken to extremes or misunderstood.

The potential negative health and social impacts of overly restrictive clean eating can include:

• Nutritional deficiencies - over-restriction can lead to inadequate intake of essential nutrients, such as calcium, iron, B12, and others.

• Cost and accessibility challenges - whole, organic, or specialty items can be expensive, and not easily accessed by everyone.

• Time-consuming preparation - cooking from scratch and avoiding convenience foods requires time, effort, and planning.

Hanif says: "Clean eating should be approached cautiously, or with guidance from a dietitian or medical professional."

To start clean eating, Hanif suggests you start gradually, by replacing one ultra-processed item with a whole-food version daily or weekly.

"Get into the habit of reading labels, aiming for shorter ingredients lists with recognisable components," she says. "Cook more at home by beginning with simple meals, such as stir-fries, roasted vegetables and soups.

"Eat out less, stay hydrated, and opt for water or herbal teas over sugary drinks and juices."

You might encounter common challenges with clean eating - including social pressures, confusion over “clean” food labels, cost concerns, and cravings for highly processed comfort foods. These factors can make it difficult to maintain clean eating consistently over the long term.

If you find yourself in this situation, Hanif has some practical advice to help you stay on track with your clean eating goals.

Hanif concludes that clean eating can support your long-term health if you focus on whole, nutrient-rich foods, but avoid unnecessary restriction.

"It's essential you accommodate your personal, cultural, and medical needs," she says. "When clean eating becomes overly restrictive, it can undermine both your physical and mental health.

"Like any diet, sustainability depends on balance, flexibility and an overall awareness of your individual needs."